29 Healthy Pumpkin Recipes to Make This Fall

Vegan Pumpkin Bread

If you’ve got vegan folks in your life, this plant-based pumpkin bread recipe is a game-changer. The recipe yields two loaves, so you can make one for home and take the other to friends or family.

Autumn Pumpkin Chili

Not all pumpkin recipes need to be sweet! This savory chili is so delicious that even picky people will ask for second helpings. Ground turkey makes a tasty, low-fat swap for ground beef.

Spicy Chicken Pumpkin Pizza

Pepperoni pizza is yesterday’s news. Swap traditional marinara sauce for pureed pumpkin, and top with chicken, peppers and creamy mozzarella. The whole wheat crust and part-skim mozzarella make this recipe light and healthy.

Pumpkin Banana Muffins

Whether for breakfast, snack time or dessert, these pumpkin banana muffins are irresistible. They are naturally sweetened with bananas, so we’ve cut down on the sugar.

Scented Rice in Baked Pumpkin

Here’s how to make use of all those pretty pumpkins—slice them up, roast them in the oven and stuff them with a yummy seasonal rice blend. These beautiful wedges are plant-based and full of fiber and healthy nutrients.

Pumpkin Hummus

Blend chickpeas, canned pumpkin and a dash of seasonal spices for this gorgeous snack that’s ready to fuel you up with protein, fiber and potassium. This hearty dip can be served with pita chips or fruit slices.

Air-Fryer Pumpkin Fries

If you like sweet potato fries, you’ll fall in love with these crispy pumpkin fries! With the help of an air fryer, these healthy fries are a cinch to make. Plus, the maple-chipotle dipping sauce is the stuff that dreams are made of. You’ll be looking for reasons to whip the sauce up for other recipes, too!

Pumpkin Curry Soup

There’s no better way to enjoy the flavors of fall than in a creamy, comforting bowl of soup. You won’t even realize that you’re feasting on a generous helping of nutritious veggies.

Roasted Pumpkin Salad with Orange Dressing

This fresh and zesty salad will bring a fun change to your salad routine. Roast cubed pumpkin along with some pumpkin seeds. Then, top your salad with dried cranberries, goat cheese and a citrus-spiced dressing. Chef’s kiss!

Crustless Pumpkin Pie

Short on time? No problem! This crustless pumpkin pie recipe calls for just six ingredients, and it keeps your pie on the low-carb side. Top with homemade whipped cream for an extra treat.

Pumpkin and Chicken Sausage Hash

Breakfast, lunch or dinner-worthy, this quick pumpkin skillet is the use-what-you’ve-got solution to your next meal. This hearty, paleo-inspired meal is delicious topped with a poached or fried egg.

Pumpkin and Cauliflower Garlic Mash

For the mashed potato lover, this recipe is the ultimate healthy hack. Mash pumpkin, cauliflower and thyme for a creamy and flavorful alternative to classic carb-loaded dish. Bonus: Pumpkin is significantly lower in calories than white potatoes and significantly higher in vitamin A.

Pumpkin Pecan Custard

Enjoy everything delicious about pumpkin pie season with this healthier alternative. You’ll skip the crust so that you can skip eating the carbs that come with it, but you won’t miss a thing! The pecans add a tasty crunch to this pumpkin custard.

Pumpkin Pie Smoothies

Next time you’re craving something sweet and festive, reach for this fruity treat. Get in a hearty portion of fruits and vegetables, all while sipping on this pie-flavored smoothie that tastes more like a milkshake!

Pumpkin-Lentil Soup

This protein-packed pumpkin soup is full of fiber from lentils and two types of beans. The leafy greens load this comforting soup with iron and the salsa provides a fun flavor kick.

Sausage and Rice Stuffed Pumpkins

Don’t waste your fall pumpkins! This recipe walks you through stuffing them with healthy rice, sausage and veggies for a nutritious and fun dinner idea. Kids adore this special recipe!

Roasted Pumpkin and Brussels Sprouts

Looking for a healthy veggie side? Toss Brussels sprouts and pumpkin in a balsamic blend and roast them in the oven. You’ll fill up on healthy fiber, vitamin A, vitamin K and even a little bit of protein!

Pumpkin Lasagna

If you think lasagna is an unhealthy comfort food, think again! Creamy canned pumpkin adds a fat-free and nutritious layer to this seasonal lasagna. Use reduced-fat ricotta and part-skim mozzarella for your other cheesy layers, and you’ll never know the difference!

Pumpkin Gnocchi in Sage Butter

Pumpkin + sage + garlic butter = fall heaven. This dish sneaks flavorful, nutritious pumpkin into what’s typically a high-carb dish.

Pumpkin Waffles

Start the weekend off right with these lightened-up pumpkin waffles. With a little whole wheat flour and canned pumpkin, you’ll be able to nourish your body with good food and the cozy feeling that comes with Saturday morning brunch.

Slow-Cooker Chicken Tagine with Pumpkin

Thicken up this Moroccan chicken stew with canned pumpkin. Cook up peppers, onions, tomatoes and chickpeas along with the chicken for a hearty and healthy meal.

Pumpkin Pancakes

With a few easy, healthy ingredient swaps, you can enjoy these fluffy pumpkin pancakes guilt-free! Freeze any extras in a single layer on a cookie sheet, then store in a freezer bag. Pop them in the toaster next time you’re in the mood for pancakes!

Pumpkin Chili

The secret ingredient to the perfect chili? Pumpkin! Cook up a big batch and freeze some for later—it’s even better the second time!

Pumpkin-Filled Crescent Rolls

Serve these crescent rolls as a savory side or a tasty breakfast along with a big cup of coffee. This old-world recipe makes use of clean ingredients so you can get your pastry fix without the added sugar!

Shredded Barbecue Chicken over Grits

Swap the cheese in your usual bowl of cheesy grits with creamy pumpkin. Not only will it satisfy your creamy grits craving, but it’ll give the barbecue chicken even bolder flavor!

Pumpkin Oatmeal

Talk about healthy meal prep! Dump a few easy ingredients into your slow cooker before bed, and wake up to pumpkin spice heaven. These healthy oats are so tasty you’ll think you’re eating dessert!

Pumpkin Pecan Frozen Yogurt

Forget the calorie-dense, sugary stuff. All you need is a little fat-free frozen yogurt and some canned pumpkin to enjoy this creamy fall treat.

Fresh Pumpkin Soup

If you usually have to slog through eating your fruits and vegetables, we’ve got the solution. This soup is heartwarming on a cozy autumn day, but sneaks in tart apples and nutritious vegetables. Sprinkle with toasted pumpkin seeds for a healthy garnish.

Chicken with Sugar Pumpkins and Apricots

If you’re bored with your chicken dinner routine, you’ve got to try this Moroccan chicken recipe. Bursting with North African spices, this chicken is accompanied by fall vegetables and citrus. It’s made in a slow cooker, so once you pop in the ingredients, you can just walk away.

Healthy Pumpkin Recipes FAQ

Is canned pumpkin healthy?

One cup of canned pumpkin has less than 100 calories and 7 grams of fiber—that’s 25% of the recommended daily value (DV). It’s also a good source of iron, magnesium, potassium, vitamin E and several B vitamins, while giving you over 200% DV of vitamin A. Just make sure you’re using 100% canned pumpkin and not pumpkin pie filling, which comes loaded with added sugars.

What’s the healthiest way to eat canned pumpkin?

Canned pumpkin can be added to any nutrient-dense meal or snack to add fiber, antioxidants and essential vitamins and minerals. Add it to soup, stir it into whole-grain pasta, or use it to flavor smoothies or oatmeal for a nutrient boost.

How can I make pumpkin recipes healthier?

Use these simple tricks to boost the nutrition of any pumpkin recipe:

• Use whole-grain flour instead of all-purpose to add micronutrients and fiber.
• Swap butter for a healthier fat like avocado oil or olive oil.
• Reduce the amount of sugar or swap some of the sugar with a natural source of sweetness, such as mashed banana or applesauce.
• Choose recipes with whole-food ingredients instead of processed ones.
• Add extra veggies to soups, pasta and casseroles that use pumpkin.